Core Training has been one of the strongest buzzwords for the fitness industry in the last ten years. Some of the celebrity coaches took note of people's obsession with a flat stomach. As a result, they created a business opportunity that's still generating revenue out of innocent gym goers' pockets.
Any individual training for four to six months at the gym is aware of advertisements like "The 30-Day Ab Challenge to Sculpt Flatter Abs In 4 Weeks". Additionally, while flaunting their abs, movie stars often comment they do over a thousand to two thousand crunches a day to get into the perfect shape for their character.
So what's the truth on the purpose of core training?
Is the core training really about getting a flat stomach, or is there more to it? All the answers are covered in this three-part mini guide to educate the reader all about the core training.
The truth (why) about Core Training
"Individuals should not simply consider core training as a way to lose fat around the belly. But instead, focus on strengthening the core musculature to help push, pull, kick, or throw with more force. In addition, to drop body fat, individuals should focus on being in a negative energy balance, aka calorie deficit, and get a good training program."
A crucial role of the core musculature is to maintain the stability of the trunk. The early literature regarding core muscle training stemmed from physiotherapy and sports training settings to alleviate low back pain and correct faulty posture.
Most coaches advocate standing movements with free weights (and cables) versus more stable seated exercises on machines to increase core activation. Further, a significant disadvantage of such machine-based training is the limited trunk stabilization requirements and nonspecific positions relative to most sports skills.
What is the core?
The core is the central portion of the body. It includes the trunk, the shoulder girdle (clavicle and scapula) and the pelvic girdle (ilium, ischium and pubis.) Many muscle groups surround this area, some directly attaching to the spine and playing a role in stabilization. While other muscles that do not link directly to the spine help form a solid kinetic chain that helps transfer force between the upper and lower limbs.
The core muscle divides into two simple categories.
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Local core muscles - Local muscles are deep muscles with insertion or origin at the spine. Their role is to maintain spinal stability.
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Global core muscles - Global muscles control the external forces on the spine, reducing the strain on the local muscles.
Functions of the core muscle
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Stability
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Transfer of forces between upper and lower limbs
Stability - The most crucial function of the core
Stability is a measure of maintaining the desired position despite motion, force, or control disturbances. Stability divides into two types, keeping the desired position while standing still (Static Stability) or maintaining position during movement (Dynamic Stability). Further, intra-abdominal pressure (IAP) is the foundation for stabilization within the body. IAP stabilizes the spine, pelvis, and ribcage, creating a solid base that muscles can pull to create, control, or even prevent movement. IAP depends on the stability requirements of the performing task.
To know more about training core, continue reading the beginner's guide to core training.
References
- Reed, C.A., Ford, K.R., Myer, G.D. and Hewett, T.E., 2012. The effects of isolated and integrated ‘core stability’ training on athletic performance measures. Sports medicine, 42(8), pp.697-706.
- Cissik, J.M., 2011. The role of core training in athletic performance, injury prevention, and injury treatment. Strength & Conditioning Journal, 33(1), pp.10-15.
- https://www.ncbi.nlm.nih.gov/books/NBK
